Foods with vitamin C:
Vitamin C is known to shield against viruses like flu and cold by strengthening the immune system. Include fruits and vegetables in your diet that have a lot of vitamin C content in them like oranges, sweet potatoes, kiwi and carrots. Pumpkin is also helpful and provides you with high fiber content apart from being high in anti-oxidants which promote cells that fight germs of cold and flu. Include these fruits raw or lightly cooked in salads.
You need proteins to build up your immune system because it is the Amino acids in them which build up our body systems. Opt for lean proteins which supply you with the required nutrients without adding on the fat. Look for sources like fish, skinless chicken, turkey, fish and beans to fill up the protein needs instead of red and ground meat.
Boost up the immune:
Garlic is known for its immune boosting abilities. Include it in your meals.It will protect you against cold in the first place. Unfortunately, if the germs manage to break your defenses, the garlic will protect it from getting worse.
Research has proven that yogurt users fall prey to cold lesser than those who did not include yogurt in their diet. Hint lying there for you.